Fibermaxxing—one trend worth following

Fibre is back on the dinner plate.  This basic foodstuff has suddenly become fashionable, and it’s even trending on social media platforms as ‘fibermaxxing’, where you consume at least the recommended daily amount for your body weight each day.

For once, it’s a trend worth following, says Jennifer Lee, a scientist at the Jean Mayer USDA Human Nutrition Research Centre on Aging at Tufts University, who has been studying the many benefits of fibre.

Research shows that consistently low fibre intake can contribute to metabolic and cardiovascular problems, including diabetes and obesity.

According to US healthy eating guidelines, we should be eating between 22 and 34 grams of fibre a day, depending on our age and sex.  Lee says that, as a general rule of thumb, we should consume around 14 grams of fibre for every thousand calories we consume.  As we eat less, which older people often do as they get older, so the fibre consumption can also drop.

“For someone between 19 and 30 years old, a female’s average recommended daily fibre intake would be 28 grams, based on a 2000-calorie diet,” Lee said. “But for a male in that same age range, the recommended amount increases to 34 grams because they’re eating a little bit more.”

Dietary fibre falls into two main categories: soluble fibre dissolves in water and slows digestion, while insoluble fibre helps move waste through the digestive tract.

Soluble fibre can help regulate blood sugar by slowing digestion and reducing sudden spikes in glucose levels, and it may also help lower cholesterol by preventing some cholesterol from being absorbed into the bloodstream.

Foods rich in soluble fibre include fruits and vegetables, such as apples, avocados, bananas, cabbage, broccoli, and cauliflower, and legumes, beans, and oatmeal are also good sources. Insoluble fibre is found in whole grains, nuts, and seeds.

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